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Nutrition / Nutrients

 

The information is not exhaustive, and is subject to constant revision - It is not a substitute for advice, treatment, or recommendation from healthcare professionals.

Carbohydrates  (Carbon + Water)                                                                                                                                                             

The most abundant organic compounds found in nature. They are produced by green plants and by bacteria using the process known as photosynthesis - Latin words for light and putting together, in which carbon dioxide is taken from the air by means of solar energy to yield the carbohydrates as well as all the other chemicals needed by the organisms to survive and grow.

The carbohydrate group consists principally of sugar, starch, dextrin, cellulose, and glycogen, substances that constitute an important part of the human diet and that of many animals.

 

There are three types of carbohydrates                                                                                                                                                 

• Simple carbohydrates.
• Complex carbohydrates.
• Dietary Fibre.

All three types are composed of units of sugar                                                                                                                                    

• Simple carbohydrates - have one or two units of sugar. One unit is known as a simple sugar or a monosaccharide - mono (one) - saccharide (sugar).Two units is known as a double sugar or a disaccaride - di (two) - saccharide (sugar).
• Complex carbohydrates - have more than two units of sugar linked together. These are also known as polysaccharides - poly (many) - saccharides (sugars).
• Dietary Fibre - sometimes known as roughage - is unlike other carbohydrates. Dietary fibre consists of non-digestible carbohydrates and lignin that are intrinsic and intact in plants. This includes plant non-starch polysaccharides - e.g. cellulose, pectin, gums, hemicellulose, and fibres contained in oat and wheat bran, oligosaccharides, lignin, and some resistant starch.

Digestive enzymes are unable to break the bonds that hold the sugar units in dietary fibre together, however bacteria in the intestines is capable of converting a small amount of dietary fibre to fatty acids.

 

Dietary Fibre is classified as                                                                                                                                                                    

Soluble fibre - dissolves in water to form a gel-like substance.

• Works to lubricate, soothe and regulates the digestive tract, stabilise the intestinal contractions, and normalises bowel function.
• Works to relieve diarrhoea and constipation. 
• Dissolves in water (it is not digested). This allows it to absorb excess liquid in the colon, helping to prevent diarrhoea by forming a thick gel and adding a great deal of bulk as it passes intact through the gut. The gel also assists in keeping the GI muscles stretched gently around a full colon, giving those muscles something to grip during peristaltic contractions, acting to slow rapid transit time and explosive bowel movements associated with diarrhoea. 
• The full gel-filled colon (as opposed to a colon tightly clenched around dry, hard, impacted stools) provides grip during the muscle waves of constipation, allowing for an easier and faster transit time. The passage of the thick wet gel relieves constipation by softening and pushing through impacted faecal matter.
• The thick wet gel acts as a lubricant which helps to soothe any inflammatory action within the colon.
   

Soluble fibre helps slow down digestion (which keeps you from getting hungry as quickly after a meal) and helps regulate blood sugar and cholesterol levels. A diet high in soluble fibre can help reduce your risk of heart disease, diabetes, and will help you lose weight. Good sources of soluble fibre include:

• Apples.
• Carrots.
• Chia seeds.
• Flaxseeds.
• Legumes
• Nuts.
• Oranges.
• Oats.
• Oat bran.

Psyllium husk.

 

Insoluble fibre - increases the movement of material through your digestive tract and increases your stool bulk which promotes regularity. See - Insoluble Fibre Study

Does not absorb or dissolve in water.  It passes through the digestive system in close to its original form. Most insoluble fibres come from the bran layers of cereal grains Insoluble fibre is the type that helps prevent constipation, colon cancer and other digestive diseases. Good sources of insoluble fibre include:

• Corn bran.
• Dark leafy vegetables.
• Flax seeds.
• Fruit and vegetable skin.
• Nuts.
• Seeds.
• Wheat bran.

 

There are at least a dozen different compounds that fall under the general heading of dietary fibre, including:

• Beta-glucans.
• Cellulose.
• Gums.
• Lignans.
• Pectins.

 

The flakes and particles of fibre may irritate a sensitive bowel and exacerbate gut symptoms such as:

• Bloating.
• Diarrhoea.
• Distension.
• Pain.

 

The benefit obtained from foodstuffs may vary from person to person, and while there is clear health benefits to be obtained by the inclusion of soluble and insoluble fibre in the diet those with a sensitive bowel may find that a general rule regarding the inclusion of fibre in their diet is not suitable for them. Keeping a food diary and uncovering personal food triggers is an essential health tool.

 

Resistant starch - is considered to be a third type of dietary fibre. [14]. Resistant starch may be used as a fuel for health promoting bacteria, as such resistant starch acts as a prebiotic which benefits bowel health.

Resistant starch is associated with;                                                                                                                                                         

• Lower cholesterol and triglyceride levels.
• Promotion of "good" bacteria.
• Suppression of "bad" bacteria and their toxic products.
• Promotion of bowel regularity.
• In a meal it is associated with less fat storage after that meal.

 

Resistant starch is especially associated with one type of short chain fatty acid, called butyrate, which is protective of colon cells and associated with less genetic damage. Short chain fatty acids are the colon cell's main energy source. Butyrate is the most important one. Butyrate has been shown to increase wound healing and to reduce inflammation in the small intestine. It is thought that butyrate induces enzymes to promote healing of the intestinal lining  

Resistant starch is associated with more mineral absorption, especially calcium and magnesium.

 

The body runs on glucose as its main energy source which is provided by digestible carbohydrates from foodstuffs. As carbohydrates are broken down by the body and absorbed into the blood stream as glucose (blood sugar) the level of Insulin rises. Insulin encourages receptors in the muscle cells to open up and allow the glucose to enter. Once glucose enters the muscle cell it is either metabolised to supply energy or converted to glycogen by special enzymes and stored until it is required for energy use.

 

Most carbohydrate intake should be in the form of complex carbohydrates. Complex carbohydrates, with few exceptions, break down slowly supplying a steady source of energy this lessens the spikes in insulin use.

Energy comes from muscle glycogen (stored carbohydrates) and glucose, circulating in the blood stream.

 

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Side Effects                                                                                                                                                                                               

Eating a large amount of fibre in a short period of time can cause intestinal gas (flatulence),bloating, and abdominal cramps. This usually goes away once the natural bacteria in the digestive system get used to the increase in fibre in the diet. Adding fibre gradually to the diet, instead of all at one time, can help reduce gas or diarrhoea.

Too much fibre may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. However, this effect usually does not cause too much concern because high-fibre foods are typically rich in minerals.

 

Transit Time                                                                                                                                                                                              

Proper digestion requires coordinated movements of the stomach and intestines to mix food with digestive enzymes, to stir the nutrients so they approach the intestinal wall for absorption into the body, and to propel the intestinal contents through the digestive tract. This movement of the walls of the gastrointestinal (GI) tract and their contents is known as gastrointestinal motility.

• There is considerable normal variability among healthy people in transit times through different sections of the gatrointestinal tract.
• The time required for material to move through the digestive tube is significantly affected by the composition of the meal.
• Transit time is influenced by such factors as psychological stress and even gender and reproductive status.

The time taken for food or other ingested objects to transit through the gastrointestinal tract varies depending on many factors, but roughly, it takes 2.5 to 3 hours after meal for 50% of stomach contents to empty into the intestines. Total emptying of the stomach takes 4 to 5 hours. Subsequently, 50% emptying of the small intestine takes 2.5 to 3 hours. Finally, transit through the colon takes 30 to 40 hours.

 

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1. Colorado State University > Gastrointestinal Transit: How Long Does It Take? Last updated on May 27, 2006. Author: R. Bowen Camilleri M, Colemont LJ, Phillips SF, etc. Human gastric emptying and colonic filling of solids characterized by a new method. Am J Physiol Gastrointest Liver Physiol. 257:284, 1989.
2. Charles F, Camilleri M, Phillips SF, etc. Scintigraphy of the whole gut: clinical evaluation of transit disorders. Mayo Clin Proc 70:113, 1995.
3. Degen LP and Phillips SF. Variability of gastrointestinal transit in healthy women and men. Gut 39:299, 1996.
4. Iwanaga Y, Wen J, Thollander MS, etc. Scintigraphic measurement of regional gastrointestinal transit in the dog. Am J Physiol Gastrointest Liver Physiol 275:904, 1998.
5. Metcalf AM, Phillips SF, Zinsmeister AR, etc. Simplified assessment of segmental colonic transit. Gastroenterology 92:40, 1987.
6. Proano M, Camilleri M, Phillips SF, etc. Transit of solids through the human colon: regional quantification in the unprepared bowel. Am J Physiol Gastrointest Liver Physiol 258:856, 1990.
7. Marlett JA, McBurney MI, Slavin JL. Position of the American Dietetic Association: Health Implications of Dietary Fiber. J Am Diet Assoc. 2002; 102(7): 993-1000.
8. Howarth NC, Huang TT, Roberts SB, McCrory MA. Dietary Fiber and Fat Are Associated with Excess Weight in Young and Middle-Aged US Adults. J Am Diet Assoc. 2005;105(9):1365-72.
9. Seki T, Nagase R, Torimitsu M, et al. Insoluble fiber is a major constituent responsible for lowering the post-prandial blood glucose concentration in the pre-germinated brown rice. Biol PharmBull. 2005 Aug;28(8):1539-41.
10. Burleson K. Coronary Artery Disease. In: Rakel D, ed. Rakel: Integrative Medicine. 2nd ed. Philadelphia, Pa: WB Saunders; 2007:chap 28.
11. Park D, Ring M. Peripheral Vascular Disease. In: Rakel D, ed. Rakel: Integrative Medicine. 2nd ed. Philadelphia, Pa: WB Saunders; 2007:chap 29.
12. Underbakke G, McBride P. Dyslipidemias. In: Rakel D, ed. Rakel: Integrative Medicine. 2nd ed. Philadelphia, Pa: WB Saunders; 2007:chap 40.
13. Hanaway P. Irritable Bowel Syndrome. In: Rakel D, ed. Rakel: Integrative Medicine. 2nd ed. Philadelphia, Pa: WB Saunders; 2007:chap 41.
14. 1.Asp NG. Resistant starch. Proceedings from the second plenary meeting of EURESTA: European FLAIR Concerted Action No. 11 on physiological implications of the consumption of resistant starch in man. European Journal of Clinical Nutrition 1992;46 (Suppl 2):S1

 

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